The 800-meter race is the shortest middle-distance event in track and field. It uses both the anaerobic system, where the body uses energy without oxygen, and the aerobic system, where the body uses energy with oxygen. Doing squats with the proper amount of weight, repetitions and sets will prepare the body for the anaerobic requirements needed for a strong start and finish to the race.

Lactic Threshold

The lactic threshold refers to level at which lactic acid begins to build in the bloodstream. The more lactic acid in your body, the more you will feel a burning sensation. By doing squats using heavy weight and low repetitions, you are increasing the output possible before the threshold. Keep in mind, no training can lengthen the time before the threshold begins. For example, if a beginning runner runs at 100-percent maximum capacity, he might reach his threshold after eight seconds. With proper training, the runner's new capacity might be 20 percent more than his old capacity, but the threshold will still occur after eight seconds.

Squat for Strength

Doing squats strengthens many of the muscles used in running, including the hamstrings, glutes and quadriceps. Using heavy weight and low repetitions develops the fast-twitch muscles used during anaerobic phases of an 800-meter race. In time, the capacity of the muscles to contract increases, allowing them to propel the body forward faster. Squats have less impact during the middle of the race, where longer, less intense aerobic exercises should be performed.

Injury Prevention

The squat, just as with other resistance training exercises, helps strengthen tendons and bones and decreases the chance of muscle tears. The squat is especially important, because the parts of the body made stronger by doing them are most susceptible to injury while running. Always rest 48 hours between squat workouts, and take in adequate protein. Ingest at least half your body weight in grams of protein daily. For example, if you weigh 160 pounds, you need 80 grams of protein daily, according to North Carolina State University. Not getting enough protein may prevent the body from repairing damaged muscle tissue.

Dumbbell Squat

It is imperative to use weight resistance to trigger anaerobic metabolism. Use enough weight so that it becomes a challenge to keep proper form by the last rep of the last set. Place two dumbbells on the floor a little further than shoulder-width apart. Stand between the weights with your feet shoulder-width apart and toes pointing forward. With your palms facing inward, head neutral and back straight, begin the squat by bending at the knees, then grab the dumbbells when the angle between your upper leg and calves reaches about 80 degrees. Fully extend your knees, making sure they are lined up with your toes. Always inhale during the crouch and exhale during the extension. The squat is a tough exercise to master. Be sure to have a spotter and a mirror to ensure proper form. Complete three sets of eight repetitions.